Energy Analysis - Yardage Totals
Total Meters Every 7 days for Senior IM'ers Group [1,7]
Thursday 01/01/1998 through Saturday 01/31/1998
Cyc Date (1) REC % (2) EN1 % (3) EN2 % (4) EN3 % (5) SP1 % (6) SP2 %
======== ========== ========== ========== ========== ========== ==========
01/01/1998 26,600 44 17,900 30 8,400 14 4,500 8 900 2 300 1
01/08/1998 10,525 38 9,600 34 5,150 18 1,200 4 0 0 0 0
01/15/1998 11,900 31 19,200 51 3,900 10 1,800 5 1,200 3 0 0
01/22/1998 11,450 24 16,300 35 13,400 28 4,200 9 600 1 200 0
01/29/1998 5,875 31 6,200 33 4,900 26 0 0 1,200 6 0 0
Total 66,350 35 69,200 36 35,750 19 11,700 6 3,900 2 500 0
Average 13,270 13,840 7,150 2,340 780 100
Cyc Date (7) SP3 % Total
======== ========== =========
01/01/1998 1,400 2 60,000
01/08/1998 1,525 5 28,000
01/15/1998 0 0 38,000
01/22/1998 1,050 2 47,200
01/29/1998 625 3 18,800
Total 4,600 2 192,000
Average 920 38,400
Daily Workout [26] for Saturday, January 3, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ======================================= === = === ====
1,000 3:30 PM 1 x 1000 on 15:00 Warm-up REC S CHO 1:30
1,600 3:46 PM 4 x 400 on 7:00 s.k.p.sby1t 200IM+ch REC D IM 1:45
400 4:15 PM 8 x 50 on :55 Individual Medleyk+s REC D IM 1:50
1,500 4:24 PM 15 x 100 on 1:30 1-3cho.4-EN2.5-dps EN1 S FR 1:30
200 4:48 PM 8 x 25 on :45 k+s/u.w-k,swim dps REC D CHO 3:00
300 4:55 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
5:00 PM Finish time. Total: 5,000 meters. Stress Value = 17
Daily Workout [27] for Sunday, January 4, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,200 8:30 AM 3 x 400 on 6:00 Warm-up/300s-100dri. REC S CHO 1:30
800 8:49 AM 8 x 100 on 1:30 Individual Medley EN1 S IM 1:30
100 9:02 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
600 9:05 AM 4 x 25 on :45 Sprint no breath } 3x SP3 S FLY 3:00
1 x 100 on 1:30 Recovery/swim-down } REC S CHO 1:30
1,000 9:20 AM 1 x 1000 on 15:00 Free/speed play EN1 P FR 1:30
2,000 9:36 AM 10 x 50 on :55 Butterfly/k+s by12.5 } 2x EN1 K FLY 1:50
5 x 100 on 1:45 kick on bord/cho. } EN1 K CHO 1:45
2,100 10:13 AM 1 x 100 on 1:30 Individual Medley } 3x EN2 S IM 1:30
1 x 200 on 3:00 Individual Medley } EN1 S IM 1:30
1 x 400 on 6:00 Individual Medley } REC S IM 1:30
200 10:46 AM 1 x 200 on 4:00 Recovery/swim-down REC S CHO 2:00
10:50 AM Finish time. Total: 8,000 meters. Stress Value = 68
Daily Workout [28] for Sunday, January 4, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
800 4:20 PM 1 x 800 on 13:00 Warm-up REC S CHO 1:38
200 4:34 PM 4 x 50 on 1:30 Free/point speed SP3 S FR 3:00
3,100 4:41 PM 5 x 200 on 2:30 Free/des HR140-180 } 1x EN3 S FR 1:15
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 400 on 6:00 Free/max! HR180over } EN3 S FR 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
3 x 400 on 6:00 Free/des HR140-180 } EN3 S FR 1:30
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 200 on 3:00 Free/max!! HR190over } SP1 S FR 1:30
400 5:28 PM 1 x 400 on 9:00 Recovery/swim-down REC S CHO 2:15
3,000 5:38 PM 6 x 100 on 1:30 Freestyle/dps12-13s } 1x REC P FR 1:30
1 x 400 on 5:40 Free-Back/mix choice } REC P FRB 1:25
5 x 100 on 1:20 Freestyle/hypo.1/7 } EN1 P FR 1:20
1 x 500 on 7:10 Free-Back/mix choice } REC P FRB 1:26
4 x 100 on 1:10 Freestyle/Fast } EN3 P FR 1:10
1 x 600 on 8:30 Free-Back/mix choice } REC P FRB 1:25
300 6:21 PM 3 x 100 on 1:30 IM/75easy-25fast EN1 S IM 1:30
200 6:27 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
6:30 PM Finish time. Total: 8,000 meters. Stress Value = 233
Daily Workout [29] for Monday, January 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,500 8:30 AM 3 x 500 on 7:30 Warm-up/Your choice REC S CHO 1:30
400 8:54 AM 4 x 100 on 1:35 IM/jog REC S IM 1:35
1,500 9:02 AM 3 x 100 on 1:20 Freestyle/dps } 3x EN1 P FR 1:20
1 x 200 on 3:00 Backstroke } REC P BK 1:30
500 9:24 AM 10 x 50 on :55 K20m+S30m/Br or Fr REC K BR 1:50
1,500 9:35 AM 1 x 500 on 8:00 Individual Medley } 1x REC P IM 1:36
1 x 100 on 1:30 Butterfly } EN1 P FLY 1:30
1 x 200 on 3:00 Backstroke } EN1 P BK 1:30
1 x 300 on 5:00 Breaststroke } EN1 P BR 1:40
1 x 400 on 5:00 Freestyle } EN2 P FR 1:15
500 9:59 AM 1 x 500 on 8:30 K on board/choice EN1 K CHO 1:42
1,900 10:09 AM 4 x 100 on 1:30 IM order by50 } 1x EN1 S IM 1:30
4 x 25 on :40 0-10m SP3&easy } SP3 S FR 2:40
4 x 125 on 2:00 75IM order+50next st } EN1 S IM 1:36
4 x 25 on :40 Head up swim } REC S FR 2:40
4 x 175 on 3:00 100IMorder+75next st } EN1 S IM 1:43
4 x 25 on :40 15-25m bld up&finish } SP3 S FR 2:40
200 10:44 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
10:47 AM Finish time. Total: 8,000 meters. Stress Value = 57
Daily Workout [30] for Monday, January 5, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,000 4:20 PM 1 x 1000 on 15:00 4ch-3fr-2bk-1IM*100m REC S MIX 1:30
1,000 4:36 PM 5 x 200 on 3:10 Free-back/mix 1-5des EN2 K FRB 1:35
1,000 4:53 PM 4 x 100 on 1:10 Freestyle/fast } 2x EN2 P FR 1:10
2 x 50 on :45 your choice } REC P CHO 1:30
2,000 5:07 PM 1 x 300 on 4:30 25u/w.k-75G.k posi. } 4x REC D FRB 1:30
1 x 100 on 1:30 sideK-stk 50bk-fr } EN1 D BK 1:30
4 x 25 on :40 point form set-des. } SP3 D BK 2:40
100 5:43 PM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00
1,000 5:48 PM 1 x 50 on 1:00 Backstroke/point.spd } 4x SP3 S BK 2:00
1 x 200 on 3:00 Backstroke/bld HR160 } EN2 S BK 1:30
100 6:05 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 6:08 PM 3 x 500 on 6:30 Free/des 140-150-160 EN2 S FR 1:18
300 6:29 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
6:34 PM Finish time. Total: 8,000 meters. Stress Value = 121
Daily Workout [31] for Tuesday, January 6, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
500 8:00 AM 1 x 500 on 7:00 Warm-up/choice REC S CHO 1:24
1,500 8:08 AM 1 x 200 on 3:00 100IMjog+200fr } 3x EN1 S MIX 1:30
3 x 100 on 1:20 Freestyle } EN1 S FR 1:20
1,000 8:30 AM 1 x 1000 on 14:00 FIN/IMorderK(br stk) REC D IM 1:24
3,000 8:45 AM 4 x 250 on 3:30 5fly+20fr/15bk+10fr } 1x EN1 P IM 1:24
2 x 500 on 7:10 15bk+10fr/10br+15fr } EN1 P IM 1:26
1 x 1000 on 13:00 Freestyle/spd play } EN2 P FR 1:18
100 9:28 AM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,600 9:31 AM 1 x 400 on 5:40 Individual Medley } 1x EN2 S IM 1:25
2 x 200 on 2:50 Freestyle } REC S FR 1:25
1 x 400 on 5:40 Individual Medley } EN2 S IM 1:25
2 x 200 on 2:50 Freestyle } REC S FR 1:25
300 9:55 AM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
10:00 AM Finish time. Total: 8,000 meters. Stress Value = 78
Daily Workout [32] for Tuesday, January 6, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 5:30 PM 1 x 1000 on 14:00 1ch-2bk-3IM-4fr*100 REC S MIX 1:24
4,000 5:45 PM 8 x 50 on :40 Butterfly des. } 1x EN2 S FLY 1:20
6 x 100 on 1:30 Freestyle/easy } REC S FR 1:30
5 x 100 on 1:20 Backstroke des. } EN2 S BK 1:20
5 x 100 on 1:20 Freestyle/d.p.stk. } EN1 S FR 1:20
3 x 200 on 3:00 Breaststroke des. } EN2 S BR 1:30
4 x 100 on 1:15 Freestyle/neg. } EN1 S FR 1:15
2 x 400 on 5:30 Freestyle/1fast-1e. } EN3 S FR 1:23
2 x 100 on 1:10 Freestyle/fast! } EN3 S FR 1:10
100 6:41 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 6:45 PM 5 x 200 on 2:50 fin-pad/dol.BRor ch EN1 K BR 1:25
1,000 7:01 PM 8 x 50 on :50 20k&30swim/d.p.kick } 1x EN1 K BR 1:40
6 x 100 on 1:45 kick on board } EN1 K BR 1:45
400 7:20 PM 4 x 100 on 1:45 2t forming/2t c-down REC S CHO 1:45
7:27 PM Finish time. Total: 7,500 meters. Stress Value = 131
Daily Workout [33] for Wednesday, January 7, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 8:30 AM 4 x 250 on 4:00 Warm-up/200s-50dr.IM REC S CHO 1:36
1,000 8:47 AM 4 x 100 on 1:30 Freestyle } 2x REC P FR 1:30
2 x 50 on 1:00 cho.1-scull/2-p fast } EN1 P STK 2:00
1,000 9:04 AM 20 x 50 on :55 kick your stk/5*swim REC K STK 1:50
500 9:24 AM 1 x 200 on 4:00 drill your stk } 2x REC D STK 2:00
2 x 25 on :45 Sprint&easy swim } SP3 S STK 3:00
100 9:36 AM 1 x 100 on 4:00 Recovery/swim-down REC S CHO 4:00
500 9:41 AM 10 x 50 on 1:00 Your Stk des.4-3-2-1 EN3 S STK 2:00
300 9:52 AM 3 x 100 on 1:30 Free des.HR120-140 EN1 S FR 1:30
400 9:58 AM 8 x 50 on 1:15 your stk 3fast-1easy SP1 S STK 2:30
300 10:09 AM 3 x 100 on 2:00 Free des.HR150-170 EN2 S FR 2:00
300 10:16 AM 6 x 50 on 1:30 your stk 1-5fast-6e SP1 S STK 3:00
300 10:26 AM 3 x 100 on 2:30 Free des.HR180-max! SP2 S FR 2:30
300 10:35 AM 1 x 300 on 6:00 Recovery/swim-down REC S CHO 2:00
1,000 10:42 AM 10 x 100 on 1:45 your choice drill&s REC D CHO 1:45
500 11:01 AM 6 x 50 on :40 your choice } 1x EN1 S CHO 1:20
1 x 200 on 4:00 Recovery/swim-down } REC S CHO 2:00
11:09 AM Finish time. Total: 7,500 meters. Stress Value = 147
Daily Workout [34] for Friday, January 9, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,400 6:35 PM 1 x 400 on 6:00 Warm-up/cho&IM drl. } 2x REC D CHO 1:30
3 x 100 on 1:20 Free/on 1'25-20-15 } EN1 S FR 1:20
600 6:56 PM 3 x 200 on 3:30 Kick your stroke&cho EN1 K STK 1:45
1,050 7:08 PM 3 x 50 on :50 fly-bk-br/free E-F } 3x EN2 P STK 1:40
1 x 200 on 2:40 Freestyle/bld up } EN1 P FR 1:20
700 7:25 PM 4 x 25 on :40 Sprint no breath12.5 } 2x SP3 S CHO 2:40
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 50 on 1:00 Your Stroke/MAX!! } SP3 S STK 2:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1,000 7:42 PM 10 x 100 on 1:35 75free/25IM drl jog REC S FRM 1:35
2,000 7:59 PM 10 x 200 on 3:00 1.2fr/3*IM order100 EN1 S FRM 1:30
250 8:30 PM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
8:34 PM Finish time. Total: 7,000 meters. Stress Value = 65
Daily Workout [35] for Sunday, January 11, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,600 7:35 AM 4 x 400 on 6:20 Warm-up/skps cho-1t REC D CHO 1:35
1,000 8:02 AM 20 x 50 on :50 IM order5t/swm-drl REC D IM 1:40
1,050 8:20 AM 4 x 25 on :45 Your Stroke/spr-rec } 3x SP3 S STK 3:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
3 x 50 on 1:30 Your Stroke/point-sp } SP3 S STK 3:00
1,000 8:50 AM 10 x 100 on 1:30 Freestyle/bld 3*dps EN1 P FR 1:30
50 9:06 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,200 9:09 AM 1 x 400 on 5:00 Freestyle } 1x EN3 S FR 1:15
2 x 200 on 2:30 Freestyle } EN3 S FR 1:15
4 x 100 on 1:15 Freestyle } EN3 S FR 1:15
400 9:25 AM 1 x 400 on 8:00 Recovery/swim-down REC S CHO 2:00
400 9:34 AM 8 x 50 on 1:00 k-drl&s/by25 cho. REC D CHO 2:00
100 9:43 AM 4 x 25 on 2:00 Start dash! 12.5-25 SP3 S CHO 8:00
200 9:52 AM 1 x 200 on 3:00 Recovery/swim-down REC S FR 1:30
9:55 AM Finish time. Total: 7,000 meters. Stress Value = 128
Daily Workout [36] for Monday, January 12, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
400 6:35 PM 1 x 400 on 6:00 Warm-up/your choice REC S CHO 1:30
1,200 6:42 PM 4 x 50 on :50 IM order drill by1s. } 4x REC D IM 1:40
1 x 100 on 1:30 IM order swim } EN1 S IM 1:30
1,200 7:03 PM 8 x 50 on :45 Backstroke } 1x EN1 S BK 1:30
4 x 100 on 1:30 Fr/M-1'10 W-1'15 H.R } EN2 S FR 1:30
1 x 400 on 6:00 Individual Medley } EN2 S IM 1:30
100 7:22 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,000 7:26 PM 20 x 50 on :45 MID-s.ply/DIS-r.pace EN2 S STK 1:30
100 7:42 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 7:45 PM 4 x 25 on :30 Butterfly/1-4des } 3x EN1 P FLY 2:00
4 x 100 on 1:30 MID-25f.e/DIS-1-4des } EN2 P FR 1:30
600 8:10 PM 12 x 50 on :55 3kick cho/1k+s fr EN1 K CHO 1:50
300 8:22 PM 1 x 25 on :30 u/w kick your choice } 3x SP3 K CHO 2:00
1 x 75 on 1:15 Recovery/swim-down } REC S CHO 1:40
400 8:29 PM 4 x 100 on 1:40 Fr/M-1'10 W-1'15 H.R EN2 S FR 1:40
200 8:37 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:40 PM Finish time. Total: 7,000 meters. Stress Value = 97
Daily Workout [37] for Tuesday, January 13, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:35 PM 3 x 400 on 6:00 Warm up/cho-bk-IM 1t REC S MIX 1:30
600 6:54 PM 6 x 100 on 1:30 Freestyle/H.R140keep EN1 S FR 1:30
500 7:04 PM 4 x 25 on :45 U/W kick your choice } 1x SP3 K CHO 3:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
8 x 25 on 1:00 MID-max.e25/DIS-max } SP3 S STK 4:00
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
800 7:20 PM 4 x 200 on 3:00 IM/des H.R130-150des EN2 S IM 1:30
1,200 7:33 PM 3 x 400 on 6:00 1cho-2bk-3fr/.s.ply EN1 P MIX 1:30
800 7:52 PM 8 x 50 on 1:00 Your Stroke/k20-s30 } 1x EN1 K STK 2:00
1 x 400 on 7:20 Kick your stoke } EN1 K STK 1:50
100 8:09 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
1,500 8:13 PM 1 x 500 on 7:30 Free/Recovery } 1x REC S FR 1:30
1 x 300 on 4:30 Free/MID-EN1,DIS-EN2 } EN1 S FR 1:30
1 x 200 on 3:00 Free/MID-EN1,DIS-EN2 } EN1 S FR 1:30
5 x 100 on 1:30 Free/DES.M-EN2,D-EN3 } EN2 S FR 1:30
300 8:37 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:42 PM Finish time. Total: 7,000 meters. Stress Value = 76
Daily Workout [38] for Sunday, January 18, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
500 7:40 AM 1 x 500 on 7:30 Warm-up/Your choice REC S CHO 1:30
1,000 7:49 AM 1 x 1000 on 15:00 IM/ord.200drl-50swm REC D IM 1:30
1,000 8:05 AM 5 x 200 on 2:40 Freestyle/dps 1/5brt EN1 P FR 1:20
1,000 8:20 AM 1 x 1000 on 15:00 uw25-side125-h.up50 EN1 K FIN 1:30
50 8:36 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 8:38 AM 10 x 100 on 1:30 IM-ord-free/alt EN1 P IM 1:30
1,000 8:54 AM 20 x 50 on :55 3cho-easy/1fr-fast EN1 K CHO 1:50
50 9:14 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
2,000 9:17 AM 4 x 100 on 1:15 Freestyle } 1x EN2 S FR 1:15
3 x 200 on 3:00 IM/des. } REC S IM 1:30
1 x 400 on 6:00 IM/25drl-50swm-25drl } REC D IM 1:30
6 x 100 on 1:20 Freestyle/des. } EN2 S FR 1:20
400 9:46 AM 8 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
9:54 AM Finish time. Total: 8,000 meters. Stress Value = 66
Daily Workout [39] for Monday, January 19, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:35 PM 10 x 100 on 1:30 Warm-up/fr-bk-cho 1t REC S MIX 1:30
1,000 6:51 PM 1 x 50 on :50 Freestyle/h.up swm } 4x REC D FR 1:40
1 x 200 on 2:40 Freestyle-1/5brth. } EN1 S FR 1:20
2,000 7:06 PM 5 x 400 on 5:30 Free/s.ply-dps alt EN1 P PAD 1:23
50 7:35 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:37 PM 5 x 100 on 1:40 Kick on board/free } 1x EN1 K FR 1:40
5 x 100 on 1:35 Kick on board/free } EN2 K FR 1:35
1,000 7:55 PM 1 x 1000 on 14:00 Kick side-bk-u/w cho EN1 K FIN 1:24
50 8:10 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
1,800 8:13 PM 5 x 100 on 1:15 Freestyle } 3x EN2 S FR 1:15
4 x 25 on :30 Individual Medley } REC S IM 2:00
100 8:39 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
8:41 PM Finish time. Total: 8,000 meters. Stress Value = 91
Daily Workout [40] for Tuesday, January 20, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 6:35 PM 1 x 1000 on 15:00 Warm-up/Your choice REC S CHO 1:30
3,000 6:51 PM 10 x 50 on :40 1s.45/2s.40/3s.35cir } 3x EN3 S FR 1:20
1 x 100 on 2:00 Recovery/swim-down } REC S CHO 2:00
1 x 400 on 6:00 Freestyle/max!! } SP1 S FR 1:30
400 7:36 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 7:44 PM 4 x 25 on :40 IM/order by1set scl. } 4x REC D IM 2:40
1 x 150 on 2:30 100IM+fr/S1 fast } EN1 P IM 1:40
1,000 8:06 PM 10 x 50 on :50 kick30+swm20/k.bldup } 1x EN1 K STK 1:40
1 x 500 on 9:00 Kick your stroke bld } EN2 K STK 1:48
300 8:25 PM 6 x 50 on 1:00 Your Stroke/sub. EN3 S STK 2:00
300 8:32 PM 1 x 300 on 5:00 Recovery/swim-down REC S CHO 1:40
8:37 PM Finish time. Total: 7,000 meters. Stress Value = 248
Daily Workout [41] for Wednesday, January 21, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:30 PM 4 x 300 on 4:30 Warm-up/cho-free alt REC S CHO 1:30
800 6:49 PM 8 x 100 on 1:30 Gk-sidek-h.upk-u/wk EN1 K FIN 1:30
2,000 7:02 PM 4 x 50 on 1:00 R.L.Sby3stk-headup s } 2x REC D FR 2:00
8 x 100 on 1:25 Freestyle/H.R140-150 } EN1 S FR 1:25
100 7:34 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,200 7:37 PM 1 x 400 on 7:30 Individual Medley } 1x EN1 K IM 1:53
8 x 50 on :50 kick30+swm20 kickbld } EN1 K STK 1:40
1 x 200 on 3:30 Kick your stoke bld } EN1 K STK 1:45
4 x 50 on 1:00 Your Stroke/sub. } EN2 S STK 2:00
100 8:00 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
1,500 8:03 PM 1 x 400 on 6:00 Individual Medley } 1x EN1 P IM 1:30
8 x 50 on :45 Your Stroke/dps&hypo } REC P STK 1:30
1 x 200 on 3:00 Your Stroke/bld.up } EN1 P STK 1:30
4 x 50 on 1:00 Your Stroke/sub-dps } EN2 S STK 2:00
1 x 300 on 5:30 Sculling your choice } REC D CHO 1:50
100 8:29 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
8:31 PM Finish time. Total: 7,000 meters. Stress Value = 53
Daily Workout [43] for Wednesday, January 21, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
1,500 6:30 PM 15 x 100 on 1:30 Warm-up/4cho-1IM alt REC S CHO 1:30
2,000 6:54 PM 2 x 200 on 2:40 Freestyle/dps&hypo7 } 4x EN1 P FR 1:20
1 x 100 on 1:30 Backstroke/recovery } REC P BK 1:30
50 7:23 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,200 7:25 PM 1 x 800 on 11:30 Drl.your choice } 1x EN1 D FIN 1:26
1 x 200 on 3:20 u/wk10m/sidek40m alt } EN1 K CHO 1:40
12 x 100 on 1:45 2tk on B/1t k20+s30 } EN1 K CHO 1:45
50 8:02 PM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
2,000 8:05 PM 1 x 800 on 11:00 Freestyle } 1x EN1 S FR 1:23
1 x 200 on 3:00 Backstroke } EN1 S BK 1:30
1 x 600 on 8:00 Freestyle } EN1 S FR 1:20
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
200 8:34 PM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:37 PM Finish time. Total: 8,000 meters. Stress Value = 64
Daily Workout [42] for Thursday, January 22, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
500 6:35 AM 1 x 500 on 7:30 Warm-up/Your choice REC S CHO 1:30
2,000 6:44 AM 4 x 500 on 6:40 Free/ez-s.ply alt1t EN1 S FR 1:20
1,500 7:12 AM 1 x 400 on 6:00 Individual Medley } 1x EN1 P IM 1:30
4 x 25 on :45 Your stk/sp3 12.5max } SP3 P STK 3:00
1 x 400 on 7:00 Individual Medley } EN1 K IM 1:45
4 x 25 on :45 kick/3t12.5max-1tu/w } SP3 K STK 3:00
1 x 400 on 6:00 Individual Medley } EN1 S IM 1:30
4 x 25 on :45 25-20-15-10m maxby1t } SP3 S STK 3:00
400 7:41 AM 8 x 50 on :50 Drl Your choice REC D CHO 1:40
400 7:49 AM 1 x 25 on :30 Sprint no breath } 4x SP3 S STK 2:00
1 x 50 on :45 Recovery/swim-down } REC S CHO 1:30
1 x 25 on :45 Drl your stk } REC D STK 3:00
200 7:58 AM 1 x 200 on 3:00 Recovery/swim-down REC S CHO 1:30
8:01 AM Finish time. Total: 5,000 meters. Stress Value = 53
Daily Workout [44] for Friday, January 23, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== =========================================== === = === ====
1,000 6:30 PM 10 x 100 on 1:30 Warm-up/your choice REC S CHO 1:30
1,000 6:46 PM 1 x 400 on 6:00 Individual Medley } 1x EN1 S IM 1:30
12 x 50 on :40 Freestyle/1-3des.4ez } EN2 S FR 1:20
100 7:01 PM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
2,200 7:05 PM 5 x 200 on 3:00 Freestyle/HR170-180 } 1x EN3 S FR 1:30
4 x 50 on 1:00 Recovery/swim-down } REC S CHO 2:00
3 x 200 on 4:00 Freestyle/1-3des180- } SP1 S FR 2:00
4 x 50 on 1:30 Recovery/swim-down } REC S CHO 3:00
1 x 200 on 3:00 Freestyle/max!! } SP2 S FR 1:30
400 7:46 PM 8 x 50 on :50 Recovery/swim-down REC S CHO 1:40
1,000 7:54 PM 1 x 500 on 7:00 Free-Backstk alt cho } 1x EN1 P FRB 1:24
5 x 100 on 1:40 100IM&IM order by1t } EN1 P IM 1:40
900 8:11 PM 6 x 150 on 2:30 k.drl/gk/swm by50 EN2 D CHO 1:40
400 8:27 PM 8 x 50 on :50 1-4forming/5-c.down REC S CHO 1:40
8:34 PM Finish time. Total: 7,000 meters. Stress Value = 189
Daily Workout [45] for Sunday, January 25, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 8:40 AM 1 x 1000 on 14:00 Warm-up/600CHO-400IM REC S CHO 1:24
2,000 8:55 AM 2 x 400 on 5:20 Freestyle } 1x EN2 P FR 1:20
2 x 300 on 4:15 Backstroke } EN2 P BK 1:25
2 x 200 on 3:00 100Breast-100Free } EN2 P BR 1:30
2 x 100 on 1:30 50Butterfly-50Free } EN2 P FLY 1:30
50 9:25 AM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 9:27 AM 5 x 200 on 2:50 IM/1-4DES.5ez-cho. EN2 S IM 1:25
2,000 9:43 AM 1 x 800 on 11:20 IM/150drl-50head upk } 1x EN1 K FIN 1:25
1 x 200 on 4:00 50ez-150side kick } REC K CHO 2:00
10 x 100 on 1:40 1:45-40-35/circl.alt } EN2 K CHO 1:40
50 10:16 AM 1 x 50 on 2:00 Recovery/swim-down REC S CHO 4:00
800 10:19 AM 8 x 50 on :40 Freestyle/7ft.-1tch. } 1x EN2 S FR 1:20
4 x 100 on 1:15 Freestyle/50fast-dps } EN2 S FR 1:15
800 10:31 AM 2 x 200 on 2:45 Freestyle/100ez-bld } 1x EN2 S FR 1:23
1 x 400 on 6:00 Freestyle/Fast!HR180 } EN3 S FR 1:30
300 10:44 AM 6 x 50 on :50 Recovery/swim-down REC S CHO 1:40
10:49 AM Finish time. Total: 8,000 meters. Stress Value = 150
Daily Workout [46] for Sunday, January 25, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================= === = === ====
1,000 4:35 PM 1 x 1000 on 15:00 Warm-up/s.ply-flow.M EN1 S CHO 1:30
2,100 4:51 PM 3 x 200 on 3:00 Free-Fly-Free by1t } 1x EN1 S MIX 1:30
2 x 300 on 4:00 Backstk-Free by1t } EN1 S FRB 1:20
1 x 400 on 5:30 200Breaststk-200Free } EN2 S MIX 1:23
1 x 500 on 6:30 Freestyle/speed ply. } EN2 S FR 1:18
250 5:21 PM 10 x 25 on :45 Your Stroke/10mMAX! SP3 S STK 3:00
1,200 5:30 PM 12 x 100 on 1:20 Free breathe 4-5-6-7 EN2 P FR 1:20
200 5:47 PM 1 x 200 on 3:00 Dash kick your cho. EN3 K CHO 1:30
250 5:51 PM 10 x 25 on :30 Recovery/swim-down REC S CHO 2:00
5:56 PM Finish time. Total: 5,000 meters. Stress Value = 95
Daily Workout [47] for Monday, January 26, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,500 6:30 PM 3 x 500 on 7:00 Warm-up/cho-IM-bk REC S MIX 1:24
2,000 6:52 PM 1 x 200 on 3:00 Individual Medley } 4x EN1 P IM 1:30
6 x 50 on :40 Freestyle/1-5des.6ez } EN2 P FR 1:20
1,000 7:21 PM 8 x 125 on 1:45 25Imdrl.-100Gkcho. EN1 K FIN 1:24
1,000 7:36 PM 1 x 100 on 1:45 Individual Medley Gk } 4x EN1 K IM 1:45
3 x 50 on :45 Kick your stroke } EN3 K STK 1:30
100 7:53 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,400 7:56 PM 4 x 50 on :45 IM/dps } 1x EN1 S IM 1:30
1 x 400 on 5:30 Freestyle/HR150-160 } EN2 S FR 1:23
4 x 100 on 1:30 IM/order turn fast } EN1 S IM 1:30
1 x 400 on 5:30 Freestyle/HR140-150 } EN1 S FR 1:23
4 x 150 on 2:15 IM/order bld up } EN1 S IM 1:30
1 x 400 on 5:30 Freestyle/rec-c-down } REC S FR 1:23
8:31 PM Finish time. Total: 8,000 meters. Stress Value = 117
Daily Workout [48] for Tuesday, January 27, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
900 6:35 PM 3 x 300 on 4:30 Warm-up/cho-IM-FRdps REC S MIX 1:30
1,050 6:50 PM 3 x 100 on 1:20 Freestyle/1-3des } 3x EN1 P FR 1:20
2 x 25 on :40 dog-pull&scull } REC D FR 2:40
400 7:07 PM 8 x 50 on 1:15 Freestyle/kick&swm SP3 K FR 2:30
200 7:18 PM 1 x 200 on 5:00 Recovery/swim-down REC S CHO 2:30
2,000 7:24 PM 4 x 200 on 2:20 Freestyle/even&des. } 1x EN3 S FR 1:10
6 x 100 on 1:15 Free/1ez-4fast-1ez } EN3 S FR 1:15
8 x 50 on :40 Free/1-7fast.8ez } EN3 S FR 1:20
1 x 200 on 3:00 Free/max! HR185over } EN3 S FR 1:30
250 7:51 PM 10 x 25 on :30 Recovery/swim-down REC S CHO 2:00
500 7:57 PM 10 x 50 on :50 Backstroke REC S BK 1:40
1,000 8:07 PM 5 x 200 on 3:00 Individual Medley EN1 S IM 1:30
700 8:23 PM 8 x 50 on :50 Your Stk/4sub-4dps } 1x EN2 S STK 1:40
3 x 100 on 1:45 Recovery/swim-down } REC S CHO 1:45
8:35 PM Finish time. Total: 7,000 meters. Stress Value = 179
Daily Workout [49] for Wednesday, January 28, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
1,200 6:30 PM 12 x 100 on 1:30 Warm-up/fr-Im-bk alt REC S MIX 1:30
1,500 6:49 PM 4 x 25 on :30 Individual Medley } 3x EN1 P IM 2:00
4 x 100 on 1:25 Freestyle/des.1/5b. } EN2 P FR 1:25
1,300 7:13 PM 8 x 50 on :50 k&swm/IMorder by1t } 1x EN1 K IM 1:40
8 x 50 on :50 K&swm/Your stk } EN2 P STK 1:40
1 x 500 on 9:00 Kick on board cho. } EN1 K CHO 1:48
100 7:37 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
2,800 7:40 PM 4 x 50 on :50 Butterfly } 2x EN1 S FLY 1:40
4 x 75 on 1:10 Backstroke } EN1 S BK 1:33
4 x 100 on 1:40 Breaststroke } EN1 S BR 1:40
4 x 125 on 1:40 Freestyle } EN2 S FR 1:20
200 8:24 PM 8 x 25 on :40 Drl your stk REC D STK 2:40
100 8:31 PM 1 x 100 on 2:00 Recovery/swim-down REC S CHO 2:00
8:33 PM Finish time. Total: 7,200 meters. Stress Value = 90
Daily Workout [50] for Thursday, January 29, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================= === = === ====
1,500 6:35 AM 3 x 500 on 7:00 Warm-up/Your choice REC S CHO 1:24
1,000 6:57 AM 1 x 100 on 1:30 Individual Medley } 1x EN1 S IM 1:30
1 x 200 on 2:55 Individual Medley } EN1 S IM 1:28
1 x 300 on 4:15 Individual Medley } EN2 S IM 1:25
1 x 400 on 5:30 Individual Medley } EN2 S IM 1:23
1,000 7:13 AM 10 x 100 on 1:15 Free breathe 1-3-5-7 EN2 P FR 1:15
500 7:27 AM 10 x 50 on :50 Kick&swm/Your stk. EN1 K STK 1:40
300 7:37 AM 1 x 25 on :30 Sprint no breath } 3x SP3 S STK 2:00
1 x 50 on :45 Recovery/swim-down } REC S CHO 1:30
1 x 25 on :45 Drl your stk. } REC D STK 3:00
100 7:44 AM 1 x 100 on 3:00 Recovery/swim-down REC S CHO 3:00
150 7:48 AM 3 x 50 on 2:00 25max-ez/ez-max/max SP3 S STK 4:00
250 7:55 AM 1 x 250 on 4:00 Recovery/swim-down REC S CHO 1:36
7:59 AM Finish time. Total: 4,800 meters. Stress Value = 56
Daily Workout [51] for Thursday, January 29, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ============================================ === = === ====
800 6:30 PM 1 x 800 on 11:30 Warm-up/200cho-IMalt REC S MIX 1:26
1,800 6:43 PM 18 x 100 on 1:20 Freestyle/5xdps EN1 S FR 1:20
50 7:08 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
1,000 7:10 PM 4 x 250 on 3:30 50IMorder-200free EN1 P FRM 1:24
1,000 7:25 PM 10 x 100 on 1:40 1-4kick des/5ez-swm EN2 K CHO 1:40
1,000 7:43 PM 1 x 200 on 2:45 side kick choice } 4x EN1 K FIN 1:23
1 x 50 on :45 head up kick&swm } EN1 D FIN 1:30
50 7:58 PM 1 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
2,000 8:00 PM 8 x 50 on :45 Individual Medley 1t } 1x EN1 S IM 1:30
6 x 100 on 1:20 Freestyle/50bld-ez } REC S FR 1:20
8 x 50 on :45 Backstroke } EN1 S BK 1:30
3 x 200 on 2:30 Freestyle/150bld-ez } EN2 S FR 1:15
300 8:29 PM 3 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
8:35 PM Finish time. Total: 8,000 meters. Stress Value = 86
Daily Workout [52] for Friday, January 30, 1998
Senior IM'ers Group [1,7]
SET 1 minute rest between sets
START
METERS TIME SET DESCRIPTION EGY T STK PACE
====== ======== ========================================== === = === ====
400 6:30 PM 1 x 400 on 6:00 IM/drl your cho. REC D IM 1:30
1,200 6:37 PM 12 x 100 on 1:20 Freestyle/5xfast EN2 S FR 1:20
300 6:54 PM 4 x 50 on 1:00 your choice/spd.ply } 1x SP3 S CHO 2:00
1 x 100 on 3:00 Recovery/swim-down } REC S CHO 3:00
400 7:02 PM 8 x 50 on 1:00 IM/order by1t fast SP1 S IM 2:00
400 7:11 PM 8 x 50 on 1:10 Your Stroke/fast! SP1 S STK 2:20
400 7:22 PM 8 x 50 on 1:20 Freestyle/fast!! SP1 S FR 2:40
400 7:34 PM 4 x 100 on 1:45 Recovery/swim-down REC S CHO 1:45
1,400 7:42 PM 4 x 200 on 3:00 Free-back/mix cho. } 1x REC P FRB 1:30
8 x 25 on :40 choice/10stk.sp-dps } SP3 P CHO 2:40
1 x 400 on 6:00 Individual Medley } EN1 P IM 1:30
400 8:07 PM 8 x 50 on :50 Kick&swm/your stk EN1 K STK 1:40
400 8:15 PM 4 x 100 on 2:00 Your Stroke/HR150 EN2 S STK 2:00
300 8:24 PM 6 x 50 on 1:00 Recovery/swim-down REC S CHO 2:00
8:30 PM Finish time. Total: 6,000 meters. Stress Value = 167